Swiss Steak With A Kick For The Crock Pot

1. Season steak with garlic powder. Dust with flour.

2. Brown in vegetable oil.

3. Combine remaining ingredients with browned steak in crock pot. Add 1/2 can of water. Cook on low 8 hours.

4. Serve over rice.

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Nutrient	Quantity
Total fats	83.4727 g
Protein	272.5969 g
Carbohydrates	456.2511 g
Energy	3764.4529 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3375 g
Water	1007.5622 g
Aspartic acid	17.6404 g
Calcium, Ca	732.2491 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0959 g
Lutein + zeaxanthin	4.4 g
Fiber, total dietary	9.364 g
Fatty acids, total saturated 22:0	0.0009 g
Carotene, beta	1.1 g
Niacin	76.3186 mg
Hydroxyproline	0.51 g
Vitamin A, RAE	127.5 g
Arginine	12.9946 g
Riboflavin	3.82 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0888 g
Fatty acids, total saturated 20:1	0.1496 g
Glutamic acid	30.5871 g
Sodium, Na	819.4111 mg
Fatty acids, total saturated 16:1 undifferentiated	0.8229 g
Total lipid (fat)	83.4727 g
Manganese, Mn	6.2718 mg
Fructose	1.5396 g
Proline	7.8644 g
Fatty acids, total saturated 16:0	10.9535 g
Fatty acids, total saturated 8:0	1.7985 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.8696 g
Sucrose	1.5966 g
Choline, total	806.2726 mg
Fatty acids, total polyunsaturated 18:1 t	0.1088 g
Sugars, total	5.4053 g
Serine	8.2672 g
Fatty acids, total saturated 10:0	2.0165 g
Fatty acids, total saturated 18:0	4.2583 g
Fatty acids, total saturated 20:4 undifferentiated	0.6222 g
Vitamin B-6	5.3639 mg
Selenium, Se	327.8563 g
Ash	16.0827 g
Fatty acids, total saturated 18:1 undifferentiated	18.2483 g
Pantothenic acid	11.2396 mg
Phenylalanine	8.2716 g
Copper, Cu	2.7305 mg
Betaine	43.1392 mg
Thiamin	7.3409 mg
Retinol	127.5 g
Methionine	4.9704 g
Iron, Fe	35.9887 mg
Carbohydrate, by difference	456.2511 g
Phosphorus, P	2855.5872 mg
Folate, total	1374.957 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0978 g
Alanine	10.7555 g
Cholesterol	640.901 mg
Valine	9.8972 g
Fatty acids, total saturated 18:2 undifferentiated	4.7109 g
Glycine	8.498 g
Glucose (dextrose)	2.2802 g
Fatty acids, total saturated 14:0	9.2524 g
Zinc, Zn	32.2032 mg
Isoleucine	8.7076 g
Fatty acids, total saturated 12:0	25.615 g
Fatty acids, total polyunsaturated	6.0623 g
Leucine	15.4298 g
Tocotrienol, alpha	0.044 mg
Vitamin A, IU	427.2 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.051 g
Folate, DFE	2240.757 g
Tryptophan	2.2343 g
Vitamin C, total ascorbic acid	8.1772 mg
Phytosterols	68.523 mg
Folic acid	1237.65 g
Fatty acids, total polyunsaturated 18:1 c	10.4753 g
Fatty acids, total saturated 6:0	0.109 g
Tyrosine	7.1777 g
Vitamin B-12	8.602 g
Vitamin K (phylloquinone)	14.8939 g
Fatty acids, total saturated	54.0818 g
Histidine	6.94 g
Fatty acids, total monounsaturated	19.2266 g
Threonine	7.9236 g
Folate, food	137.307 g
Fatty acids, total polyunsaturated 17:0	0.0612 g
Vitamin E (alpha-tocopherol)	5.3987 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.1403 g
Fatty acids, total trans	0.1088 g
Fatty acids, total trans-monoenoic	0.1088 g
Magnesium, Mg	386.7373 mg
Lysine	14.5818 g
Potassium, K	4295.3386 mg
Fatty acids, total polyunsaturated 24:1 c	0.0003 g
Cystine	2.4817 g
Fluoride, F	1.21 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Rice	3 cups	2025.75	443.7225	3.663
Garlic powder	1 teaspoon	10.261	2.2546	0.0226
Onion	1	44	10.274	0.11
Vegetable oil	0.25 cup	469.79	0	54.5
Bell Pepper	2	378.25	0	2.125
purpose flour	0	378.25	0	2.125
steak	1.5	836.4019	0	23.0521
rotel tomato	15 ounces	378.25	0	2.125